If you think that the fabulous figures of Eva Mendes, Scarlett Johansson, Bar Rafaeli, Adriana Lima or Megan Fox are unattainable, think again. I can’t promise you the cover of Sports Illustrated or the Victoria’s Secret catalog, but I can promise that many of your weight problems are not your fault!

Some scientists and researchers believe that many of the health problems of today are caused by our departure from the hunter-gatherer diet, which consisted of nuts, seeds, berries, wild greens, roots, fruits, fish, fowl and game. This is a fascinating theory and I agree with the premise that natural, unprocessed foods are always the best choices.

Go Green and Lean with Grass-Fed

One serious sabotage agent of our diets is the switch from grass-fed beef to grain-fed. Researchers have found that grass-fed beef contains two newly discovered “good” fats and more beta carotene, vitamin E and folic acid. These health benefits decline significantly with even three months of grain feeding, even if the grain is organic. Cattle that eat grass and live a “pastoral” life in the pasture—produce beef and milk that is rich in conjugated linoleic acid (CLA). Corn-fed beef has no CLA at all. CLA is also a powerful aid in the prevention and treatment of obesity. With the motive of saving money (corn is really inexpensive) at the expense of health, we are now in the midst of an obesity epidemic. Grass-fed meat is rich in CLA, which decreases body fat, especially in the area of the abdomen. My favorite is from the Stannard Farm in the beautiful rolling hills of Benson, VT. Here the cows enjoy the pure Vermont air and water and spend their lives eating the rich, emerald-green grass that helps give Vermont its nickname of the Green Mountain State. For more information, visit Bob and his farm online at www.vermontnaturalbeef.com.

My next blog will reveal more foods that are guaranteed to sabotage even the healthiest diets. The good news is that once we know what foods cause rapid accumulation of body fat, we can scrupulously avoid them.

As an active researcher, I welcome your comments.

Red wine contains a powerful heart-healthy, anti-cancer, anti-aging antioxidant called resveratrol. It also appears that resveratrol helps protect the skin against the sun’s UV radiation. Cabernet Sauvignon grapes have the highest concentration of antioxidants. Just be sure to keep it to one glass, and have your wine with a meal to mitigate the inflammatory effects of alcohol.

As an active researcher, I welcome your comments and suggestions.

Stress is a proven precipitator of acne. Yes, men also suffer from stress, but because of their hormonal differences, adult women are much more adversely affected. Recent statistics from the American Dermatology Association report that the median age for patients suffering from acne has been gradually increasing. Earlier it used to be 20.5 years, whereas now it is approximately 26.5 years or age. More than 17 million adults are diagnosed with acne in the US, of which 50 % are adult women and 25% are adult men.

It is a sad but true fact that acne often rears its ugly head at the most inopportune times possible. Acne has an uncanny knack for flaring up just in time for that big date, job interview, wedding day or other special event in our lives. This happens with alarming frequency – far too often in fact to chalk it up to “bad luck” or coincidence. There is a physiological reason for these untimely flare-ups and its name is stress.

Of all of the physical conditions we experience, stress is the most deadly. Many circumstances create stress in our daily lives. Arguing with family, friends or colleagues, not getting enough sleep, worrying, working too hard or even playing too hard can all create stress. Weekend warriors, who try to make up for a week of inactivity by spending hours engaged in strenuous physical sports, raise their stress levels to an unhealthy degree. Any activity that is practiced without moderation can lead to a stress response. This is extremely important to remember if you hope to gain control of your acne flare-ups.

For those of you familiar with my work in the anti-aging field, you know that elevated levels of the hormone, cortisol (also referred to as the ‘death’ hormone) are very destructive to the body. Elevated cortisol levels cause an increase in blood sugar. This in turn causes an instant response from our cells as they enter an extreme pro-inflammatory mode. Because acne is a systemic, inflammatory disease, any increase in inflammation will result in an increase in the length and severity of the outbreak.

Mars vs. Venus, Androgens and Acne
When our blood sugar and insulin levels rise, whether from a poor diet or from stress, we experience a serious increase in inflammatory chemicals at a cellular level. This causes inflammatory diseases such as acne to worsen dramatically. Cortisol and other adrenal steroids can act as androgens and stimulate the sebaceous (oil) glands resulting in a flare-up of acne. Although men are affected by stress and pro-inflammatory cortisol response, women suffer from both the pro-inflammatory cortisol-sugar-insulin connection, as well as the effect of the male-type hormones. Men are not affected from high levels of androgens in the same way that women are. Women are most susceptible to adrenal hormone stimulation because most of the women’s androgens are synthesized in the adrenal glands. The stimulation of the oil glands results in changes such as the clogging of the pores and increased secretion of pro-inflammatory fatty acids. These pro-inflammatory fatty acids release the chemical messengers known as cytokines, and so the inflammatory fire is fed. Men with high levels of androgen circulating do not suffer from the androgen affect like women.

The Top Ten

But the news is not all bad. We can learn how to lower cortisol levels and stop acne before it starts. Follow these simple rules and you will enjoy lowered stress levels, increased energy, elevated moods and sense of well-being and clear, radiant skin.

1. Follow the anti-inflammatory diet,
2. Make sure that you get enough sleep
3. Try to minimize stress in your life
4. Don’t drink coffee. Coffee contains many organic acids which affect our blood sugar and cortisol levels. It is not specifically because of the caffeine because you can drink a cup of decaffeinated coffee at 8 AM and your cortisol levels will still be measurable at 10 PM –the same effects as a cup of regular coffee.
5. Set aside time for meditation, prayer or a walk in Nature. It is a well- established fact that people who do this have significantly lower cortisol levels. Long term benefits include keeping our skin clear, maintaining a healthy immune system and preventing age-related diseases, such as diabetes, cancer or cardiovascular disease
6. Consider learning some simple Yoga exercises. Substitute green tea for coffee.
7. Make sure that there are plenty of essential fatty acids in your diet because essential fatty acids can decrease cortisol levels.
8. Take nutritional supplements including alpha lipoic acid, zinc, DMAE, pantothenic acid.
9. Add essential fatty acids such as borage and evening primrose oil which are rich in linoleic acid. Acne sufferers have a low concentration of linoleic acid in their sebum and the levels decrease as the acne increases.
10. Adopt a loving, non-judgmental pet

I have often wondered how so many of Hollywood’s most stunning faces manage to have such clear complexions, given the high level of stress in the entertainment industry. The answer may be that a great many of them are huge pet lovers. Think Oprah, Jessica Alba, Heidi Klum, Rachael Ray, Paula Abdul, Jessica Biel, Julia Roberts, Demi Moore, Elizabeth Taylor, just to name a few. Perhaps this is the ideal ‘prescription,’ for beautiful, luminous, acne-free skin.

As an active researcher, I welcome your comments and suggestions.

View PerriconeMD acne products here

Follow the 28 day acne-free diet program, take the appropriate nutritional supplements and use recommended topicals.  Avoid coffee, excess alcohol and tobacco, as well as sugary and starchy foods.  Exercise in moderation, practice stress-relieving and relaxation-inducing techniques and give yourself the gift of a good night’s sleep.

Important Tips

PROTEIN FIRST

Always remember to eat the protein first at every meal.  It may seem odd to eat your fish before your soup, but doing so will ensure that you will avoid a glycemic response from your meal.

SALMON
Salmon is a major component of the both the Three – Day and the Twenty-Eight plan.  The reason is simple.  Salmon is very high in protein and also essential fatty acids.  Salmon also contains DMAE, which increases skin health, tone and radiance.

ESSENTIAL FATTY ACIDS

Omega 3 Essential Fatty Acids are very important in treating and preventing acne.  In addition to eating plenty of cold water fish such as salmon, sardines, anchovies, etc add flax seed to you diet as another high quality source of the omega 3s.  Flaxseed can be purchased in any natural food store and should be stored in the freezer.  Buy a small food grinder such as those used for grinding coffee beans, nuts, etc.  Grind up a cup at a time and keep stored in the freezer.  You can then sprinkle 1 or 2 tablespoons on oatmeal, yogurt, berries, etc.  They have a delicious, nutty taste.

•    Please refer to the recommend food lists—the “good” foods can all be used interchangeably with any foods found here in the 28 day program. The complete food list can be found in The Acne Prescription book.
•    I have included many recipes in the menus listed below by award-winning Executive Chef Bernard Guillas—however feel free to mix and match—what is listed below is a guideline.  Use Chef Bernard’s recipes at will—all are wonderful and great for the skin.  Most of the recipes from Chef Bernard serve six.  When I suggest 4 – 6 oz of  chicken or fish that is a one person serving
•    Eat plenty of vegetables such as garlic and onions, broccoli and dark greens.  Fresh herbs such as oregano are also anti-oxidant rich
•    Make sure to include foods such as yogurt for the probiotics which are very beneficial for treating acne.
•    I have included something new and exciting in this program –PomWonderful™ pomegranate juice and PomWonderful™ pomegranate extract.  This slightly tart delicious fruit juice is very high in antioxidants.  A special treat can be had by adding one tablespoon of the concentrate to your yogurt.
•    Although we have included a number of delightful gourmet recipes, please also remember that 4-6 oz of baked, grilled or broiled fish or chicken breast lightly brushed with olive oil makes a simple and delicious lunch or dinner.  Add a tossed dark green leafy salad dressed with olive oil and lemon juice, a vegetable from the list of good carbohydrates and you have a healthy meal with a minimum of time and effort.  Buy your eggs at the natural food store or the health food department of your supermarket because there are eggs that are very high in the omega 3 essential fatty acids now available.
•    When baking or grilling fish or poultry, lightly brush first with olive oil
•    Feel free to substitute tofu or tempeh for fish or chicken—however if possible try to eat Alaskan salmon in some form (canned, frozen or fresh) at least three times a week for its incomparable benefits to your skin
•    Instead of rice use barley or whole oats—they make a great substitute for rice—and can be used in risotto’s, soups, stir fry’s, etc. –anywhere you would normally use rice.or other grains.
•    Green tea is a refreshing beverage whether hot or iced.  Fresh lemon is an added plus for both flavor and anti-oxidants.  Research has shown that green tea contains compounds that help us metabolize fat as well as encourage feelings of well-being

Week One
Day 1—Monday

Wake-up with an 8 oz.  glass of water
Exercise for the day Yoga

Breakfast:

• 3 to 4 ounces Smoked Nova Scotia salmon
• ½ cup slow cooked oatmeal
• l teaspoon slivered almonds
• 8 oz Green tea or water

Lunch:

• 4 to 6 ounce turkey burger (no bun)
  Lettuce and tomato slice
• ½ cup three-bean salad* (chickpeas, kidney and black beans dressed with olive oil and lemon juice with a minced clove of garlic)  served on a bed of cabbage leaves
• 8 oz  water

Snack:

• 6 oz. plain yogurt mixed with 1 tablespoon
• PomWonderful™ Pomegranate extract
• 8 oz. Water

Dinner:

• 1 cup lentil soup
• Parsley Spiced Diver Scallops*
• Tossed green salad dressed with olive oil and lemon juice
• 2” wedge of cantaloupe
• 8 oz water

Bedtime:

• 1 hardboiled egg
• 2 celery sticks
• 3 Brazil nuts
• 8 oz. Water

DAY 2—Tuesday

Exercise for the Day: Yoga
Wake up with 8 oz. glass of water

Breakfast:

Omelet made with 2 whole eggs
Sliced tomato
½ cup of blueberries topped with 3 chopped almonds
8 oz green tea or water

Lunch:

• 3 to 6 ounces grilled salmon or substitute on small can of salmon
• Salad made with 1 cup romaine lettuce lettuce, one small sliced tomato, cucumber, and red onion, 2 tablespoons chickpeas dressed with olive oil, lemon juice, and garlic
• 1 small apple
• 8 oz. Water

Snack:

• ½ cup cottage cheese sprinkled with 1 tablespoon ground flaxseed
• 2 pear
• 8 oz. Water

Dinner :

• Feta Cheese and Spinach-Stuffed Chicken Breast with Warm Green  Bean-Pear Salad and Grilled Heirloom Tomatoes *
  Ecuadorian Tabouleh*
• Tossed green salad with romaine lettuce dressed with olive oil and lemon juice
• 8 oz. water

Bedtime:

• 2 ounces sliced roast turkey breast
• ¼ cup pumpkin seeds
• 2 inch wedge of honeydew melon
• 8 oz Water

DAY 3—Wednesday

Exercise for the day:  Yoga

Wake up with 8 oz.glass of water

Breakfast:

• 2 slices turkey bacon
• 1 poached or over easy egg
• ½ cup strawberries
• 3 almonds
• 8 oz green tea or water

Lunch:

• 3 to 4 ounce can of tuna, shrimp or salmon
• Sliced tomatoes and cucumbers
• ½ cup bean salad dressed with olive oil and lemon juice
• 8 oz. Water

Snack:

• 6 oz. plain yogurt mixed with 1 tablespoon
• PomWonderful™Pomegranate extract
• 3 brazil nuts
• 8 oz. Water

Dinner:

• Smoked Salmon Rillette*
• Or 4 – 6 oz grilled or baked salmon
• 1 cup steamed asparagus
• Butter Lettuce Salad *
• 2” wedge of cantaloupe
• 8 oz. Water

Bedtime:

• 2 ounces sliced chicken or turkey breast
• 4 almonds
• 1  apple or pear
• 8 oz. Water

Day 4—Thursday

Exercise for the Day:  Yoga

Wake up with 8 oz  glass of water

Breakfast:

• ½ cup cooked oatmeal topped with 1 tablespoon ground flaxseed or chopped pumpkin seeds
• 2 links of turkey sausage
• ½ cup blueberries
• 8 oz. green tea or water

Lunch:

• 4 ounces grilled or baked chicken made into a salad (with fresh dill, chopped red onion, garlic and olive oil and lemon juice, garnish with 3 chopped almonds)
• ½ cup steamed broccoli
• ½ cup mixed berries
• 8 oz  water

Snack:

• 2 slices roast turkey breast
• 4 cherry tomatoes
• 3 Brazil nuts
• 8 oz. Water

Dinner:

• Tofu Vegetable Stir Fry* (may substitute chicken or turkey if you  don’t care for tofu)
• 2” wedge of cantaloupe
• 8 oz  Water

Bedtime:

• 6 oz plain yogurt mixed with 1 tablspoon PomWonderful pomegranate extract
• 3 almonds or hazelnuts
• 8 oz. Water

DAY 5—Friday

Exercise for the Day: Yoga

Wake up with an 8 oz  glass of water

Breakfast:

• 2 slices turkey bacon
• ½ cup slow cooked oatmeal seasoned with cinnamon
• 2 teaspoons chopped almonds
• 2 inch wedge of cantaloupe
• 8 oz green tea or water

Lunch:

• 4 ounces salmon salad (finely cubed salmon fillet or canned salmon dressed with lemon juice, olive oil and dill)
• Serve on bed of romaine lettuce
• ½ cup lentil soup
• 8 oz. water or green tea

Snack:

• 2 slices turkey
• ½ cup berries
• 4 almonds or Brazil nuts
• 8 oz Water

Dinner:

• Pan Seared Organic Sonoma Chicken Breast*
• Wilted Leeks and Swiss Chard*
• ½ cup three bean salad (white, black and pinto beans or lentils marinated in olive oil and lemon juice, season to taste)
• 8 oz. Water

Bedtime :

• 6 oz. plain yogurt mixed with 1 tablespoon
• PomWonderful™Pomegranate extract
• 4 walnuts
• 8 oz. Water

Day 6—Saturday

Exercise for the day: yoga

Wake up with 8 oz.  glass of water

Breakfast:

• Omelet of 2 eggs with mushrooms and spinach
• 1 slice of Canadian or turkey bacon
• 2 inch wedge of honeydew melon
• 8 oz green tea or water

Lunch:

• 4 to 6 ounces broiled salmon
• 1 cup Caesar salad without croutons (toss romaine lettuce with 1 clove of minced garlic, olive oil and lemon juice, top; with 1 tablespoon high quality grating cheese such as Pecorino Romano
• 1 apple
• 8 oz Water

Snack:

• 6 oz plain yogurt
• ½ cup mixed berries
• 3 almonds
• 8 oz. Water

Dinner:

Pistachio Almond Crusted Wild Striped Bass*
1 Cup steamed asparagus
½ Cup three bean salad (white, black and pinto beans marinated in olive oil and lemon juice, season to taste)
2 inch wedge of cantaloupe

Bedtime:

• 2 slices roast turkey or chicken breast
• ¼ cup pumpkin seeds
• ½ cup cherries
• 8 oz Water

DAY 7—Sunday

Exercise for the day:  Relaxation

Wake up with 8 oz. glass of water

Breakfast:

• 3 to 6 ounces broiled salmon
• ½ cup slow-cooked oatmeal
• 2 inch wedge of cantaloupe
• 8 oz green tea or water

Lunch:

• Crabmeat salad made with a 6 ounce can, 1 chopped scallion, 1  chopped celery rib.  Dress with ¼ cup yogurt, juice of ½ lemon
• Serve inside ½ avocado
• ½  cup berries
• 8 oz water

Snack:

• ½ cup cottage cheese top with 1 tablespoon ground flaxseed or ¼ cup chopped pumpkin seeds
• 1 apple
• 8 oz Water

Dinner:

• Apricot and Garlic Roasted Chicken with Apple Spinach Stuffing, Garden Vegetables, and Pomegranate Citrus Glaze*
• 1 kiwi fruit
• 8 oz. Water

Bedtime:

• 2 slices of turkey breast
• 4 walnuts
• 1 pear
• 8 oz. Water

Week Two

DAY 8—Monday
Exercise for the Day: Yoga

Wake up with 8 oz. glass of water

Breakfast:

• 2 slice Canadian bacon or turkey bacon
• ½  cup slow cooked oatmeal topped with 1 tablespoon ground flaxseed or 2 tablespoons chopped pumpkin seeds
• ½ cup mixed berries (blueberries, raspberries, blackberries)
• 8 oz  green tea or water

Lunch:

• Tossed Greek salad made with romaine lettuce, 3 black olives, 1 ounce feta cheese, ½ sliced cucumber, 4 cherry tomatoes.  Dressed with olive oil and lemon juice and a dash of oregano
• ½ cup of lentil soup
• 8 oz. water

Snack :

• 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
• 3 Brazil nuts
• 8 oz Water

Dinner:

• Turkey Sausage Stuffed Portobello Mushrooms *  Red Grape~Apple Chutney*
• 2” wedge of canteloupe
• 8 oz  Water

Bedtime:

• 2 oz sliced turkey or chicken breast
• 4 almonds
• 8 oz. water

DAY 9—Tuesday

Exercise for the day: Yoga

Wake-up with 8 oz.  glass of water

Breakfast:

• 2 egg omelet filled with ½ cup sautéed onions and mushrooms
• ½ cup oatmeal topped with 1 tablespoon ground flaxseed or 3 walnut halves
• 8 oz green tea or water

Lunch:

• 6 oz turkey burger
• ½ cup three bean salad
• 8 oz  Water

Snack:

• 6 oz plain yogurt mixed with 1 tablespoon POM Wonderful pomegranate extract
• ¼ cup pumpkin seeds
• 1 apple
• 8 oz Water

Dinner:

• Wild King Salmon and Sashimi Tuna Carpaccio with Exotic Fruit Relish, Lime, Pumpkin Seed Oil, and Chives*
• Or 6 ounces grilled salmon
• Romaine salad dressed with olive oil and lemon juice
• ½ cup berries
• 8 oz Water

Bedtime:

• ½ cup cottage cheese
• ½ cup cherries
• 4 Macadamia nuts
• 8 oz Water

Day 10—Wednesday

Exercise for the Day: yoga

Wake up with 8 oz  glass of water

Breakfast:

• 2 slices of turkey bacon
• 2 poached or over easy eggs
• ½ cup blueberries
• 3 Brazil nuts
• 8 oz green tea or water

Lunch:

• 4 to 6 ounces grilled chicken
• 2 cups vegetable barley soup
• Large green salad with sliced tomatoes
• 2 inch wedge of cantaloupe
• 8 oz Water

Snack:

• 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
• 8 oz Water

Dinner:

• Coastal Summer Gazpacho*
• Jumbo Bay Shrimp and Crabmeat Salad*
• 1 sliced Kiwi fruit
• 8 oz water

Bedtime:

• 2 slices chicken or turkey breast
• 1/4 cup pumpkin seeds
• apple
• 8 oz Water

Day 11—Thursday

Exercise for the day: Yoga

Wake up with 8 oz glass of water

Breakfast:

• 4 ounces smoked salmon
• ½ cup old fashioned oatmeal topped with 1 tablespoon ground flax seedsor chopped pumpkin seeds
• ¼ cup blueberries
• 8 oz green tea or water

Lunch:

• 6 ounce can of shrimp or crabmeat
• Dressed with 1 tablespoon mayonnaise and ½ tsp dill weed
• Serve with avocado half
• ½ cup lentil soup
• 8 oz water

Snack:

• 1 hardboiled egg
• 4 cherry tomatoes
• 4 macadamia nuts
• 8 oz Water

Dinner:

• East West Chicken Breast*
• Green Curry Barley Casserole with Green Beans*
• 1 pear
• 8 oz Water

Bedtime:

• 6 oz plain yogurt mixed with 1 tablespoon POM Wonderful™ Pomegranate concentrate
• ½ cup blueberries
• 4 almonds
• 8 oz Water

DAY 12—Friday

Exercise for the day: yoga

Wake up with 8 oz. glass of water

Breakfast:

• two eggs scrambled with chopped onion and green or red peppers
• 2 slices of turkey bacon
• 2” wedge cantaloupe
• 8 oz green tea or water

Lunch:

• 3 – 5 ounces of chicken salad (with chopped red onion and celery), dressed with 1 tablespoon of olive oil and lemon juice
• Serve inside ½ avocado
• Top with 2 tablespoons marinated chick peas
• 8 oz water

Snack:

• 6 oz. plain yogurt mixed with 1 tablespoon   PomWonderful™Pomegranate extract
• 4 almonds
• 8 oz Water

Dinner:

• 6 ounces grilled salmon
• Salad of romaine lettuce, avocado, and tomato
• Dressed with olive oil and lemon juice
• Grilled zucchini and mushroom kebobs
• Cold water or green tea

Bedtime:

• 2 ounces sliced turkey or chicken breast
• 4 almonds
• 1 apple
• 8 oz Water
• Take supplements with water

DAY 13—Saturday

Exercise for the day:  Aerobics

Wake up with a glass of water

Breakfast:

• 2 – 4 ounces smoked salmon
• ½ cup yogurt
• 1 tablespoon chopped walnuts
• ½ cup blueberries
• 8 oz green tea or water
• Take supplements with water

Lunch:

• Grilled chicken breast
• Green salad with ½ cup white or navy beans
• Steamed asparagus
• 8 oz Water
• Take supplements with water

Snack:

• 1 hardboiled egg
• 2 inch wedge of cantaloupe
• 4 macadamia nuts
• Water

Dinner:

• Southwestern Spiced Bluefish*
• Chickpea and Hearts of Palm Salad*
• 8 oz Water

Bedtime:

• 2 slices turkey breast
• 4 green olives
• 4 cherry tomatoes
• 8 oz Water

DAY 14—Sunday

Exercise for the Day:  Relaxation

Wake up with 8 oz glass of water

Breakfast:

• 2 egg Omelet with ½ cup mushrooms
• ½ cup oatmeal  topped with 1 tablespoon ground flaxseed
• 2 inch wedge of cantaloupe
• 8 oz green tea or water

Lunch:

• Chef Salad made with 3 – 4 ounces of tuna
• Romaine lettuce salad made with
• ½ cup white beans
• ¼ cup crumbled feta cheese
• 4 cherry tomatoes
• Slice of red onion
• Dressed with olive oil and lemon juice
• 8 oz water

Snack: :

• 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
• 4 hazelnuts
• 8 OZ Water

Dinner:

• Mediterranean Chicken Breast with Aromatic Kidney Beans and Extra Virgin Olive Oil*
• ½ cup cherries
• 8 oz Water

Bedtime:

• ½ cup cottage cheese
• 4 almonds
• 1 pear
• 8 oz. Water

View PerriconeMD products to treat acne

By Nicholas Perricone, MD, FACN, CNS

There are many reasons to embrace Paul McCartney’s suggestion for “No-meat Mondays/giving up meat one day a week.” In fact, unless you are eating 100% grass-fed meat, I recommend cutting back on overall meat intake. This is not just environmentally sound, it is sound from a health/longevity viewpoint. Grain-fed meat lacks CLA, which influences body fat and lean muscle, and the omega-3 fatty acids, which are as close to a health, beauty, longevity and weight-loss magic bullet that we can get. Grain-fed meat is also high in pro-inflammatory saturated fat. Consuming a lot of these saturated fats leads to the accumulation of visceral fat. 

The Truth about Body Fat

This past decade has seen a turnaround in the way scientists regard white adipose tissue—better known as body fat, perhaps two of the most dreaded words of our generation. There are many theories as to why so many people are afflicted with excess body fat today, when twenty or thirty years ago this was not the case. Instead of feeling guilty and depressed, we need a basic understanding about the danger of excess body fat and to be vigilant in our food choices. 

Dirty Little Secret #1

There are two types of fat: subcutaneous (under the skin) and visceral (found in the abdomen and surrounding vital organs). Visceral fat is of greater concern because it surrounds vital organs and is metabolized by the liver, which turns it into blood cholesterol. Consuming large amounts of saturated fat and/or performing little physical activity results in high stores of visceral fat.

Dirty Little Secret #2

We now know that body fat is not just an inert deposit of fat cells, stored as the result of overeating. These areas of fat storage are actually an active endocrine organ. 

Dirty Little Secret #3

Body fat produces hormones, as does our pancreas, thyroid, parathyroid, adrenals, pineal and pituitary glands and testes/ovaries, the organs that comprise the endocrine system. These secreted hormones, known as adipokines, can contribute to systemic, low-grade, chronic inflammation.

Dirty Little Secret 

Body fat, as a group of cells, communicates with other organ systems such as the brain, the liver, the bone marrow, skeletal muscle, the adrenal cortex, the sympathetic nervous system and the complete immune system.

Dirty Little Secret #5

This agglomeration of fat cells, now an active endocrine organ, has the unique distinction of being the only endocrine organ to send pro-inflammatory and destructive signals to all organ systems, creating a spectrum of problems in every organ system, from bone growth to sexual reproduction.

Dirty Little Secret #6

Body fat directly impacts appetite, energy and our immune system. 

Dirty Little Secret #7

Body fat itself controls how much body fat is going to be stored, and the greater the amount of fat we have stored, the greater its negative influence on the entire body—an extremely destructive, inflammatory influence.  

Dirty Little Secret #8

A large storage of body fat can be so overwhelming to the system that the fat cells have to secrete hormone-like substances to increase blood vessel growth necessary to feed the accumulation of fat. 

Dirty Little Secret #9

Blood vessel growth cannot keep up with the rapidly growing mass of fat cells, which then begin to become oxygen-starved. These oxygen-starved cells start releasing inflammatory chemicals to further trigger blood vessel growth. 

Dirty Little Secret #10

When we are obese, muscle is constantly converting to fat.

The Alpha and the Omega

The truth about body fat reads like a frightening 1950’s pulp science fiction story, like Steve McQueen’s memorable debut film, The Blob. But, in fact, an escape from this real-life horror story is detailed in The Perricone Weight Loss Diet (Ballantine Books 2006)—and although there is plenty of science, there is no fiction about it.  

This is why it is critical to take a powerful anti-inflammatory approach to dieting. It is the inflammatory chemicals, such as NfkB, that block the effects of insulin—whether it is to metabolize blood sugar or to nourish muscles with amino acids. 

Excess insulin and high blood sugar put a lock on body fat, ensuring that those fat cells are going nowhere. Avoid pro-inflammatory, sugary, starchy foods and beverages, body fat’s greatest allies. The high omega-3 content found in wild salmon, anchovies, sardines and other cold-water fish, along with fish oil capsules, will help eliminate this toxic fat. Their essential fatty acids have tremendous anti-inflammatory properties and are key in sensitizing our cells to insulin. Omega-3 EFAs also inhibit the production of the enzyme fatty acid synthase, which plays a role in the storage of calories as body fat. 

Alpha lipoic acid, a powerful anti-inflammatory nutrient, accelerates the removal of glucose from the bloodstream, improves insulin function and decreases insulin resistance, making its use another critical strategy in the fight against body fat.

Chromium is also critical in controlling and reducing body fat. It effectively lowers blood sugar and insulin levels—the key to the anti-inflammatory weight-loss diet. Chromium helps decrease inflammation, thereby unlocking the enzymes that aid in fat metabolization, while normalizing blood lipids such as triglycerides and cholesterol, increasing levels of the “good” HDL cholesterol and lowering total cholesterol and triglycerides, making it cardio-protective.

The general population of the United States is deficient in chromium—and low levels of chromium are associated with type 2 diabetes and cardiovascular disease. Studies have also been published noting that increased consumption of sugar depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin). 

As an active researcher, I welcome your comments and suggestions.

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Dear Dr. Perricone,

I have followed the Perricone Prescription on & off since my mother-in-law gave me the book. How do you feed a 6’4″ and 220 lbs. man this kind of diet? I know he would feel better so any suggestions on how to slowly change his diet would be appreciated. What other foods or recipes are there & salmon is not one of his favorites is there an alternative?

Thanks for your help!
Nora

I often get asked this very question. Since I have a number of celebrity patients, many people think that the Perricone anti-inflammatory diet is geared toward women—especially actresses and models. But men often crave foods that they perceive to be more satisfying—especially a big, juicy steak.

However, while eating a lot of fish and fresh fruit and vegetables is ideal for creating beautiful skin and eliminating body fat, in essence it does much more, making it ideal for men as well. In fact, if your goal is a physique that rivals Matthew McConaughey, Brad Pitt, Usher, Taye Diggs, Christian Bale, David Beckham or Mark Wahlberg, then following the Perricone program is for you. As you will discover, the good news is that you don’t have to forgo that steak to keep your diet from being pro-inflammatory and thus, age-accelerating.

Keep on the Grass

Most men that I know enjoy eating red meat. But they are told to steer clear (no pun intended) because of high levels of pro-inflammatory saturated fats. However, there is a healthy alternative to the meat found on most grocery store shelves, and that is 100% grass-fed, pasture-raised beef and lamb. When it comes to lamb, all New Zealand and Australian lamb is grass-fed. When it comes to beef, we have to be a little more creative—but just about every state in the union has farms that raise beef on grass and hay as opposed to grain. Here in New England, The Stannard family farm in beautiful Benson, Vermont is a great resource and will deliver, for more information visit them at www.vermontnaturalbeef.com. Other sources can be found on www.eatwild.com.

Part of the rise in obesity can be attributed to the changes in the way we raise beef and other animals. Grass-fed beef is up to three times leaner than grain-fed beef, and can have up to 15 fewer calories per ounce than meat from a grain-fed cow. Grass-fed meat also provides more balanced omega-3s and omega-6 fatty acids, which help guard against a variety of ailments.

Like wild salmon, grass-fed beef is an excellent source of high quality omega-3 essential fatty acid, as well as conjugated linoleic acid (CLA). CLA is a fatty acid that has number of health benefits. But because of the dietary change from grass to grain, levels of CLA dramatically decreased in meat and dairy products. In addition to the antioxidant, anti-inflammatory and insulin-sensitizing actions of CLA, many studies show that CLA helps prevent muscle loss and weakness associated with aging and disease.

Safety Profile

Researchers have also compared key antioxidants in meat from pasture-fed and grain-fed cattle. The grass-fed meat was higher in vitamin C, vitamin E and folic acid. It was also ten times higher in beta-carotene. These health benefits decline significantly after just three months of grain feeding, even if the grain is organic.

In an article published in the magazine Mother Earth News, Jo Robinson, author of Pasture Perfect stated: “

“. . . . mad cow disease has never been found in grass-fed beef, which is also far less likely to contain dangerous E. coli bacteria. Grass-fed beef has “no extra hormones and no traces of antibiotics and is both cleaner and more wholesome than ordinary beef by far.” Feedlot cattle may eat …all kinds of products in addition to grain, including chicken manure, chicken feathers, newsprint, cardboard and municipal garbage waste.”

I also recommend organic, free range chicken, and organic omega 3 eggs from free-range chickens.

Many people feel that spending a little more on organic foods is not worth it—but the health benefits are both immediate and long-term.

With the re-introduction of pasture-raised beef and free-range chickens, we can now eat more like our grandparents and earlier generations—a time when obesity, diabetes, cancer, Alzheimer’s and many other diseases were much less prevalent.

In creating the anti-inflammatory diet, I have discovered that the greatest gift I can give my readers and viewers is permission to eat healthy and delicious food.

As as avid weight lifter and runner since the age of 16, keeping body fat down, while maintaining muscle mass has been an important goal. This applies to both men and women, because as we age we gain 10 lbs. of fat and lost 5 lbs. of muscle with each decade.

We can reverse this trend, and it starts with the foods we eat. Every day we need to make sure that our diet includes the following:

• high-quality protein, like that found in fish, shellfish, poultry, grass-fed beef and lamb and tofu;
• low-glycemic (will not provoke a glycemic response when consumed in moderation) carbohydrates including colorful fresh fruits and vegetables and whole grains such as old-fashioned oatmeal, legumes such as beans and lentils;
• healthy fats, such as those found in cold water fish (especially wild Alaskan salmon, halibut, sardines, herring, anchovies, etc.), nuts, seeds, and olive oil
• 6 – 8 glasses of pure spring water per day.
• Anti-oxidant rich beverages such as green tea

As an active researcher, I welcome your comments and suggestions.

Nicholas Perricone, MD, FACN, CNS

Sugar and foods that rapidly convert to sugar when eaten cause sudden spikes in blood sugar levels, resulting in the release of insulin into the blood stream, that then cause us to store, rather than burn fat. However, that is not the only negative byproduct.

As these sugars and starches are eaten, they cause a burst of inflammation throughout the body.  The sugar molecule can also permanently attach to protein, such as the collagen present in our skin and other parts of the body.  This process is known as glycation.

At the point of attachment, there is a small mechanism creating inflammation, which then becomes a source of inflammation in its own right.  This inflammation produces enzymes that break down collagen, resulting in wrinkled, sagging skin.  In addition to inflammation, glycation also causes cross-linking in our collagen, making it stiff and inflexible where it was once soft and supple.

But it is not just the skin we have to worry about.  These “sugar-bonds” can occur throughout the body as we age.  The sugar molecule attaches itself to our collagen as well as our arteries, veins, bones, ligaments, even our brains, resulting in the breakdown of organ systems and the deterioration of the body. Glycation creates “free radical” factories known as advanced glycation end products (AGEs), which also increase cellular inflammation.

Sugar consumption can also affect acne.  When our blood sugar and insulin levels rise, whether from a poor diet or from stress, we experience a serious increase in inflammatory chemicals at a cellular level. This causes inflammatory diseases such as acne to worsen dramatically.  Cortisol and other adrenal steroids can act as androgens (male hormones) and stimulate the sebaceous (oil) glands resulting in a flare-up of acne.

If you are concerned about your health, and not accelerating the aging process, it is best to avoid all forms of refined sugar as well as chemical artificial sweeteners.  There are natural sugars found in fruits and vegetables that should be our only source of sugar.  These foods are high in anti-inflammatory anti-oxidants, help stabilize blood sugar, and nutrients that promote beautiful skin and a healthy body.

A recent one that piqued my interest is the following:

Dear Dr. Perricone,

Does using the Pigment Corrective make the skin more exposed to the sun and cancer, since it inhibits the production of melanin?

Fortunately, the answer to this is ‘no.’

Pycnogenol® is a key antioxidant in the Pigment Corrective formula. This remarkable antioxidant has the unique ability to lighten the skin, diminish skin discolorations, brown spots, unsightly age spots and much more. Moreover, this is the first highly effective and completely safe product to lighten and brighten skin—and when used topically and taken as a supplement at the same time, studies have found the following benefits:

• A visible improvement in the appearance and size of discoloration and brown spots
• An overall brightening of the skin
• Protection against further photo damage
• Gentle exfoliation of damaged cells
• A smoothing of fine lines
• Improved elasticity

And, while Pycnogenol inhibits melanogenesis, (the production of the pigment melanin, responsible for skin color) and lowers skin pigmentation intensity so that skin is more even toned, studies have found it to both safe and effective.

It has been noted that oxidative stress is involved in the over-production of skin pigments. Exposure to sunlight greatly contributes to further oxidative stress. In attempts to remove these over-pigmented areas, aggressive chemical peeling agents are applied to the skin, even though some are known to cause irreversible skin damage.

The good news is that a study demonstrated that oral supplementation of 30 women with Pycnogenol for one month reduced the size of skin affected by hyper-pigmentation significantly by 37%. And, more importantly, the average pigmentation intensity of women taking part in the trial was lowered by about 22%. In this study Pycnogenol was found to be a safe and effective way to achieve a fair skin free of the dark spots or patches safely and without any side-effects.

Oral supplementation of healthy volunteers with Pycnogenol was shown to help prevent UV damage and the resulting photo-aging. Pycnogenol inhibits the inflammation caused by UV-exposure and consequently protects the skin from sunburn.

In pre-clinical trials it was also demonstrated to be protective against chronic UV-exposure induced skin malignancies. These findings point to a significant photo-protective and anti-photo-aging effect of Pycnogenol.

So the news is good, as Pycnogenol helps lighten and brighten the skin while protecting it from further UV damage.

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

However, there is good news on the horizon. The nutritional supplement, niacin bound chromium (NBC) appears to produce similar effects when compared to caloric restriction.

Niacin Bound Chromium (NBC) for Life Extension
My colleague at Georgetown University’s School of Medicine, Dr. Harry Preuss, recently alerted me to very new and exciting findings. Animal studies found that chromium polynicotinate, also known as niacin-bound chromium (NBC) increased the average lifespan by twenty percent compared to animals taking a placebo. The NBC helps to lower the levels of circulating glucose (sugar) in the body. One of the reasons I advocate eliminating (as much as possible) sugar and simple starches from your diet is because high levels of circulating glucose in the body increase the presence of free radicals, which are the primary cause of metabolic disorders which can lead to diabetes. Scientists have repeatedly demonstrated that diabetes represents a premature form of aging, because of the damage caused by the excessively perturbed glucose-insulin system. This is really exciting news and one of the first strategies (other than caloric deprivation) shown to positively impact life-span

Chromium is a very important trace mineral that promotes normal insulin function and is essential for proper protein, fat and carbohydrate metabolism. As any anti-aging scientist well knows, elevated levels of insulin and blood sugar significantly accelerate cellular aging. Research now shows that the type of chromium known as NBC has a superior anti-aging and safety profile.

Extensive clinical and basic research utilizing a unique form of oxygen-coordinated niacin-bound chromium—generally known as chromium nicotinate or polynicotinate (trade name ChromeMate®) has shown that the niacin-bound form of chromium is the superior form (some forms have a worrisome profile, therefore I recommend utilizing the ChromeMate® brand for both safety and efficacy).

This form of NBC provides significant health benefits to those with diabetes and with metabolic syndrome and is, indeed, the most optimal form of chromium available as a dietary supplement.
The main benefits of NBC include:
• Promotion of proper insulin function and normal blood sugar levels
• Promotion of healthy blood cholesterol levels, normal blood pressure, and cardiovascular health
• Promotion of healthy body weight and lean body mass

Preserving Lean Muscle Mass
As we age we gain body fat and lose muscle mass. Fortunately there are several key nutrients that help us preserve lean muscle mass, such as conjugated linoleic acid (CLA) and chromium.

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

As always I welcome your comments and suggestions,

Nicholas Perricone, MD, FACN, CNS